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Positive
Psychology Technologies
Exercises, Questionnaires,
and Tools to Increase
Well-being and Happiness
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Autonomy—Express
your individuality
The more autonomy and freedom
of choice in your life, the happier you are. Look for
opportunities in your daily life, at work and home, to express
your free choice and independence.
- Organize your space.
- Devote some time to activities
you enjoy
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Discover life purpose
There is a strong correlation
between one's happiness and their sense of purpose or meaning
in life. These exercises are designed to help you find your
own personal sense of purpose and meaning. Any one of these
may be sufficient, so if the first one you pick doesn't work
well for you, try another.
- Recall instances of great
satisfaction and happiness. What were you doing? What were
the circumstances? What is the underlying theme, if any?
- Recall times when you've been
occupied with an activity and lost all track of time.
Perhaps you worked through normal meal or sleep times
without realizing it. What were you doing? What talents were
you using?
- Start with a blank sheet of
paper or computer screen. At the top, write My Purpose in
Life is... Start writing whatever comes to your mind. When
you write something that evokes great emotion, perhaps even
tears of joy, you've touched on a life purpose that is
meaningful and important to you.
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Focus on personal growth
Personal growth and development is
correlated with greater happiness. As with life purpose, try any
or all of the following exercises to identify aspects of
personal growth most important to you.
- Make a list of your accomplishments over
the past twelve months. Reflect on how these accomplishments
have contributed to your personal growth. Can you see an
underlying theme of personal development directions that is
most satisfying?
- Make a list of the opposite, those
accomplishments that were drudgery and left you with little or
no satisfaction other than that of completion.
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